⏱ 55 min total

Creamy Mushroom Asparagus Orzo

Name: Creamy Mushroom Asparagus Orzo
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 1 serving
Ingredients: ½ tsp Miso; ½ tsp Lemon juice; ¼ tsp Dijon mustard; 1 tsp Olive oil; ⅛ lb Asparagus; ¼ dash Salt; ¼ dash Black pepper; ¼ leek Leeks; ¼ tbsp, drained Capers; ¼ cloves, minced Garlic; ½ cup Vegetable broth; ¹⁄₁₆ tsp Saffron; ⅛ cup Green peas; 1 tbsp Dill; ¼ tbsp Nutritional yeast; ¹⁄₁₆ tsp Crushed red pepper flakes; 1 tbsp Coconut cream; 1 cup, pieces or slices White mushrooms; ¼ cup Soymilk; 2 oz Orzo

Per 1 serving · 435 g · 20 ingredients

Calories

402

20%
of a 2,000 cal day

Protein
16g
16% of calories
Carbs
59g
57% of calories
Fat
12g
27% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Creamy Mushroom Asparagus Orzo (435 g) has 402 calories, with 16 g of protein, 59 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (32% DV), dietary fiber (22% DV) and Vitamin K (37% DV). Keep an eye on sodium and saturated fat, which provide 33% and 27% of the daily value.

Per 100 g

92cal

low energy density

Protein per 100 cal

Net carbs

53g

carbs minus fiber

Fiber

6.2g

6.8 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber22%
Vitamin K37%
Riboflavin (B2)94%
Niacin28%
Folate (B9)25%

Good source of

10–19% of the daily value

Vitamin A10%
Vitamin C14%
Vitamin E11%
Thiamine14%
Vitamin B617%
Calcium12%

Watch

20%+ of the daily value

Sodium33%
Saturated fat27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 30 min

1
Whisk the miso, lemon juice, and Dijon in a small bowl until smooth; if lumpy, add a splash of hot water and whisk again. Set aside.
2
Heat a deep skillet over medium. Add one-fourth of the olive oil, then the asparagus pieces; season with salt and pepper and sauté until bright green and crisp-tender, about 2–3 minutes. Transfer to a plate.
3
Add one-third of the remaining olive oil. Add mushrooms, let them sit undisturbed for 1 minute, stir, and cook another 2–3 minutes until starting to brown; season with salt and pepper. Transfer to the plate with the asparagus.
4
Add the remaining olive oil and the leeks to the pan over medium heat (no need to wipe). Cook, stirring, until tender, about 3–4 minutes; reduce heat if browning.
5
Stir in the capers, garlic, nutritional yeast, and red pepper flakes until fragrant, about 30 seconds; season lightly with salt and pepper.
6
Add the orzo and stir to coat it in the leek mixture for 30 seconds.
7
Pour in the vegetable broth, coconut cream, and saffron. Bring to a boil, then reduce to a brisk simmer, stirring frequently, until the orzo is plump and most liquid is absorbed, about 10–11 minutes. If it dries out before the orzo is tender, add a splash more broth or water.
8
Stir in the peas, dill, reserved asparagus and mushrooms, and the miso mixture. Simmer 1 more minute, then taste and adjust seasoning; add a bit of water to loosen if needed for creaminess.
9
Serve hot.

Vitamins & minerals

Amounts for 1 serving (435 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	93 μg	10%
Vitamin C	13 mg	14%
Vitamin D	1 μg	5%
Vitamin E	2 mg	11%
Vitamin K	45 μg	37%
Thiamine	0.2 mg	14%
Riboflavin (B2)	1 mg	94%
Niacin	5 mg	28%
Vitamin B6	0.2 mg	17%
Folate (B9)	100 μg	25%
Vitamin B12	1 μg	24%
Pantothenic acid	1 mg	29%
Choline	45 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	116 mg	12%
Iron	4 mg	49%
Potassium	573 mg	12%
Magnesium	42 mg	10%
Phosphorus	164 mg	23%
Zinc	1 mg	11%
Copper	0.5 mg	53%
Manganese	1 mg	23%
Selenium	10 μg	19%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	8 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	687 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	5 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	33 μg	—
Serine	0.3 g	—
Starch	1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	1 μg	—
Vitamin D3	0 μg	—

Burning 402 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Creamy Mushroom Asparagus Orzo?

One serving of Creamy Mushroom Asparagus Orzo (1 serving) has 402 calories, which works out to 92 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Creamy Mushroom Asparagus Orzo high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Creamy Mushroom Asparagus Orzo keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creamy Mushroom Asparagus Orzo?

768 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Mushroom Asparagus Orzo?

6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (435 g)

Calories402

% Daily Value*

Total fat 12g	16%
Saturated fat 5.5g	27%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 768mg	33%
Total carbohydrate 59g	21%
Dietary fiber 6.2g	22%
Total sugars 6.8g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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